C.H.U.R.C.H Hopping

Five of us went C.H.U.R.C.H hopping this morning at The Commons. Conditions were excellent for a few miles of smiles to five different churches. Here’s what we did: Warm-Up: 10 Low Slow Squats (IC) 10 Imperial Walkers (IC) 10 Windmills (IC) SSHs until our buddy The Penguin got out of his car, tied his shoes, […]


WARMUP: IC: WM CP MNC HW SSH THE THANG: So YHC enjoys going back and stealing workouts! I was scrolling old ManU BB and found that Van Damme brought out a Board of Pain to ManU many many years ago, a Board since that I’ve seen before in our region so I thought what better […]

Great day to visit the Beach

What a great morning to be in the Gloom! Weather was dang near perfect, breezy and cool. Today’s workout was similar to one I did a year or so ago and it was yet again effective. This is one of the reasons creating a “real” backblast is so important. Its about the numbers too but […]

Old Town Throw Down

It started with a quick mosey to Fountain Park and then, in a fast cadence x 5- Wide arm merkin, plank jack, diamond merkin, mountain climbers Repeat, but x 10. Board of pain- Each lap around fountain park was a little bit different, but the structure was the same. Locomotor movement broken up by 10 […]

building pyramids

WARMUP: Arm circles front back Imperial walkers Hillbilly walkers Windmills Cherry pickers THE THANG: Crazy eights at the fountain 8 squats 8 squat thrust 8 merkins 8 Bomb jacks 8 plank jacks 8 squat thrust 8 squat 8 8count bodybuilders Pyramid at the hotbox 16, 12, 8, 4 reps at each level up ramp then […]